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Nutrition 101: Vitamin A
Published in February 2007
Prepared by Jessica Hookham
Reviewed by Gloria Tsang, RD
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Common names
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- Vitamin A, Retinol, Retinal, Retinoic acid, Carotene
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Recommended Intake
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- Males ≥ 19 years: 900 ug/day
- Females ≥ 19 years: 700 ug/day
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What's Vitamin A for?
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- Vital for vision, particularly night vision
- Repairs tissue and bone
- Involved in reproduction and fetal development
- Helps the immune system to fight off infections from bacteria and viruses
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Best Food sources
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- Whole eggs, milk products, beef liver
- Non-fat and low-fat dairy products. They are fortified with vitamin A to replace what is lost in fat removal
- Dark greens and rich yellow / orange fruit and vegetables, especially carrots, cantaloupes and sweet potatoes
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